Sunday, September 28, 2008

It's downhill from here

I was planning to take a complete day off from running after yesterday's 20-miler and a long seven hour drive to the artistic city of Oberammergau, Germany. But when I arrived in town and saw a dirt trail right outside of my hotel, I could not resist running. So I went for an easy short 4+ miles taking in the beautiful scenery. I discovered numerous running trails which runs along the river and through the mountains. I'll have the opportunity to run them during my two-week stay. After the easy run I treated my legs to a torturing ice-bath in the river. The first few minutes of the ice-bath (outside temp was 48 deg F) was unbearable. However, the legs felt refreshed ten minutes later.

Yesterday's long run was the last 20-miler for this marathon training cycle. Instead of a steady long run, I mixed things up by adding some marathon pace running. I ran the first 6 miles steady in 40:12 (6:42 pace) then the next 6 miles (7-12) alternating 1/2 miles at approximately marathon pace with steady running at about 6:45-6:50 pace. I'd hit the 1/2 miles in 2:55-2:58 and finish the remaing half miles in about 3:25. I then ran the remaining 8 miles steady averaging 6:25 pace with the last mile in 5:58. The legs were certainly tired in the end. I don't blame them though because they went through three hard workouts with only one easy day between them, and that was following a 100-mile week. Now with only 3 weeks remaining before the marathon, it's time to decrease the mileage and begin tapering for Amsterdam.

22-28 Sep

Mon: Noon - 4M easy at 6:57 pace; PM - 8M at 7:00 pace (12M total)
Tues: 8M with intervals of 1K (3:12), 1200 (3:51), 1K (3:10), 1200 (3:48), & 1K (3:04) with 200m recovery.
Wed: Noon - 3.5M easy at 7:21 pace; PM - 5.5M at 6:55 pace (9M total)
Thur: Noon - 5M at 7:05 pace; PM - 13M with 2 x 3-mile tempos (16:14, 16:04); (18M total)
Fri: Noon - 6.5M at 7:01 pace; pm - 8.5M at 6:52 pace; (15M total)
Sat: 20M at 6:29 pace; including 6 x 1/2 mile at MP followed by 1/2 mile steady pace.
Sun: 4.3M easy at 7:13 pace

Weekly Total: 86.3 miles

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